5 min cardio of your choice
3x
20 wall slides
10 Push up to side plank
5 Power cleans- build each round
Strength/skill
1-8 Strict pull ups EMOM for 10 min
Conditioning
I. 100 double unders for time
II. "Elizabeth"
21-15-9
Power cleans 95/135
Ring dips
Foundations
I. 300 singles for time
II. 21-15-9
Power cleans 45/65
Push ups
Recovery
Trap smash
Shoulder stretches with band
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